Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 201125
Complete as many rounds as possible in 8 minutes of:
10 body-weight back squats
10 strict chest-to-bar pull-ups
Friday 201127
Run for 35 minutes.
Every 5 minutes, stop and perform 15 burpees.
Tuesday 201124
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders♀ 105 lb. ♂ 155 lb.
Barbara
Barbara
5 rounds, each for time, of:20 pull-ups
30 push-ups
40 sit-ups
50 squatsRest precisely three minutes between rounds.
Monday 201123
Shoulder press 3-3-3-3-3-3-3 reps
Thursday 201119
5 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups♀ 25-lb. TGU ♂ 50-lb. TGU
Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.
Friday 201120
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings♀ 24 kg ♂ 32 kg
Monday 201116
4 rounds for time of:
20 power snatches
50 double-unders♀ 65 lb. ♂ 95 lb.
Tuesday 201117
Back squat 7-7-5-5-3-3 reps
Kelly Brown
Kelly Brown
5 rounds for time of:Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box